Englishexpand_more

Pull (deload)

by jokii

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Summary

  • event_availableApril 5th, 2021
  • schedule1 h
  • equalizer49 sets,  720 reps
  • fitness_center81383.64 lbs

1. Pull ups (max reps)

  • Set 1: 12 x 187.39 lbs
  • Set 2: 12 x 187.39 lbs
  • Set 3: 12 x 187.39 lbs
  • Set 4: 12 x 187.39 lbs
  • Set 5: 12 x 187.39 lbs

Total: 11243.58 lbs

2. V grip pull downs (drop set, 10-15 reps)

  • Set 1: 15 x 120.15 lbs
  • Set 2: 15 x 79.37 lbs
  • Set 3: 15 x 120.15 lbs
  • Set 4: 15 x 79.37 lbs
  • Set 5: 15 x 120.15 lbs
  • Set 6: 15 x 79.37 lbs
  • Set 7: 15 x 100.31 lbs
  • Set 8: 15 x 70.55 lbs
  • Set 9: 15 x 100.31 lbs
  • Set 10: 15 x 70.55 lbs

Total: 14104.07 lbs

3. Separate grip pull down row to barbell row (10-15 reps)

  • Set 1: 15 x 110.23 lbs
  • Set 2: 15 x 66.14 lbs
  • Set 3: 15 x 110.23 lbs
  • Set 4: 15 x 66.14 lbs
  • Set 5: 15 x 110.23 lbs
  • Set 6: 15 x 66.14 lbs
  • Set 7: 15 x 110.23 lbs
  • Set 8: 15 x 66.14 lbs
  • Set 9: 15 x 110.23 lbs
  • Set 10: 15 x 66.14 lbs

Total: 13227.74 lbs

4. Deadlift to Hyperextension

  • Set 1: 15 x 220.46 lbs
  • Set 2: 15 x 198.42 lbs
  • Set 3: 15 x 220.46 lbs
  • Set 4: 15 x 198.42 lbs
  • Set 5: 15 x 220.46 lbs
  • Set 6: 15 x 198.42 lbs
  • Set 7: 15 x 220.46 lbs
  • Set 8: 15 x 198.42 lbs
  • Set 9: 15 x 220.46 lbs
  • Set 10: 15 x 198.42 lbs

Total: 31415.87 lbs

5. Seated Pull downs (10-15 reps)

  • Set 1: 15 x 90.39 lbs
  • Set 2: 15 x 90.39 lbs
  • Set 3: 15 x 90.39 lbs
  • Set 4: 15 x 90.39 lbs
  • Set 5: 15 x 90.39 lbs

Total: 6779.21 lbs

6. Machine preacher curl to dumbbell curl to hammer curl

  • Set 1: 15 x 49.6 lbs
  • Set 2: 15 x 35.27 lbs
  • Set 3: 15 x 17.64 lbs
  • Set 4: 15 x 49.6 lbs
  • Set 5: 15 x 35.27 lbs
  • Set 6: 15 x 17.64 lbs
  • Set 7: 15 x 49.6 lbs
  • Set 8: 15 x 35.27 lbs
  • Set 9: 15 x 17.64 lbs

Total: 4613.17 lbs